It's difficult for ADHD adults to focus and pay attention. Because ADHD adults are easily bored when things become dull and routine, their minds tend to wander. While medication and therapy may help improve your ability to focus, you can also learn some strategies that will help you become a better and more careful listener, which in turn will help you stay connected to the conversation at hand.

Reining in a Wandering Mind

If you notice your thoughts are wandering when someone is speaking, look them in the eyes and ask them to repeat what they said, telling them that you don't want to misunderstand or misinterpret what they mean. Then repeat what they said to yourself to anchor it in your mind, keeping your eyes focused on the speaker's face.

Dismissing Distraction

If you find yourself reacting to something that's been said during a lecture and focusing more on your emotions than the content being relayed, acknowledge your emotions quickly, then temporarily dismiss them and return your attention to the speaker. Give yourself permission to re-examine your reaction to the statement after the lecture is over.

ADHD adults often find it difficult to concentrate when there is noise or music in the background. If possible, use headsets or a white noise machine to block out the noise so you can pay attention.

Doodle Your Way to Focus

If your mind is wandering during a long conversation or lecture, pick up a pen and start doodling to stay focused. Research shows it helps people pay attention. Other things that may help keep you anchored in the present include fidgeting moves like wiggling your fingers or toes, clenching your jaw, or “playing the piano” with your fingers.